tag:blogger.com,1999:blog-45138827862760522552024-03-05T13:35:36.753-08:00Carina CavacoAnonymoushttp://www.blogger.com/profile/17471617675487298953noreply@blogger.comBlogger11125tag:blogger.com,1999:blog-4513882786276052255.post-56629649254329520542014-02-08T06:56:00.000-08:002014-02-08T06:59:08.023-08:00Os meus suplementos<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzV4eVBxMy3eTDKMVwUMpAHy1K0KVNvl4nphnN8JMFxDvtwdqNT9OmzlyTdT5DTXy0cK54JJkUAw77wK4eVNVCJioBFFe6quXG8YRtbadlrRpZcAkeIldP17l8_RwfYstvLcwXwJzn9jE/s1600/suplementos-musculares_6_7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzV4eVBxMy3eTDKMVwUMpAHy1K0KVNvl4nphnN8JMFxDvtwdqNT9OmzlyTdT5DTXy0cK54JJkUAw77wK4eVNVCJioBFFe6quXG8YRtbadlrRpZcAkeIldP17l8_RwfYstvLcwXwJzn9jE/s1600/suplementos-musculares_6_7.jpg" height="206" width="400" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Já está na hora de falar aqui sobre a minha suplementação... </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Ultimamente tenho recebido algumas mensagens e emails para dar dicas suplementos e fazer planos de treino/alimentação! Bem, eu não sou nenhuma especialista na matéria e tudo o que tomo/como/treino é indicado para mim consoante os especialistas que me seguem, a nutricionista Rita Correia e o PT André Jorge. Por isto, e por outras razões o correto é procurar sempre ajuda e infomação através de especialistas na área, pois somos todos diferentes e temos caracteristicas diferentes e objetivos igualmente diferentes! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Continuando, no tema da suplementação... Os suplementos que estou a tomar agora são estes: <b>Multivitamínico, </b> <b>Whey Proteina, BCAAS, Glutamina e Caseína Micellar.</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Desde que tomo os BCAAS e a Glutamina noto mais ganhos a nível de músculo e em conjunto com a Whey e a Caseína servem não só como recuperação, mas também para evitar perdas de massa magra, ou seja, o catabolismo. Quanto ao <b>multivitamínico</b> não vou explicar o que é porque penso que seja de conhecimendo geral, não é ? (ahaha) <i>Apenas que o tomo pela manhã junto com o pequeno-almoço. </i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Whey Proteína:</b></span></div>
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<span style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;"><span style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">"Whey Protein é a proteína do soro do leite extraída durante o processo de transformação do leite em queijo.</span></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">As principais vantagens de fazer o uso de Whey Protein invés de outras fontes de proteínas, são:</span></div>
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<li style="border: 0px none; list-style: disc outside; margin: 0px 0px 5px 10px; outline: none; padding: 0px; text-align: justify;"><span style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;">Maior valor biológico (VB 100), para se ter uma idéia, o valor biológico do frango está em 79, do peixe 83, carne vermelha 80, ovos de 88 á 100 e laticínios como o leite e queijo chegam a 80 o seu valor biológico, e que também seriam essas, outras fontes de proteínas indicadas para consumo;<span id="more-165" style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;"></span></span></span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;">Outro fator importante da Whey Proteina, é a alta concentração de </span><span style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;">Glutamina</span><span style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;"> e BCAA's, já que comparando grama a grama a Whey Protein com outras fontes de proteína, é a que fornece mais aminoácidos essenciais para o corpo, sem a adição de colesterol e gordura."</span></span></div>
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<span style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><i>No meu caso, tomo a Whey Proteina ao acordar 1/2 dose e pós-treino uma dose.</i></span></span></div>
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<span style="border: 0px none; list-style: none; margin: 0px; outline: none; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>BCAAS:</b></span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">"Dentre os aminoácidos essenciais, temos 3 deles que são os chamados BCAA's (Aminoácidos de cadeia Ramificada:</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">BCAA é a abreviação de "Branch Chain Amino Acids" que significa "aminoácidos de cadeia ramificada". Eles estão entre os </span>suplementos<span style="font-family: Arial, Helvetica, sans-serif;"> mais importantes para qualquer programa nutricional desportivo. Os BCAA's constituem até 35% da </span>massa muscular<span style="font-family: Arial, Helvetica, sans-serif;"> corporal e são indispensáveis para a manutenção e o crescimento dos músculos. Além de construir células e reparar tecidos, eles formam anticorpos, fazem parte do sistema hormonal e enzimático, formam RNA e DNA e ainda transportam oxigénio pelo corpo."</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>Tomo BCAAS antes de treinar.</i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Glutamina:</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">"A Glutamina é um dos <span style="color: black;">aminoácidos</span> codificados pelo código genético, sendo portanto um dos componentes das proteínas dos seres vivos.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">A glutamina é o aminoácido livre e é mais abundante no tecido muscular. Além de actuar como nutriente (energético) para as células imunológicas, a glutamina apresenta uma importante função anabólica promovendo o crescimento muscular. Este efeito pode estar associado à sua capacidade de captar água para o meio intracelular, o que estimula assim a síntese protéica."</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>Tomo a Glutamina pela manhã ou no shake de Whey pós-treino e antes de dormir com a Caseína Micellar.</i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Caseína Micellar:</b></span></div>
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<span style="color: #333333; font-family: Arial, Helvetica, sans-serif; line-height: 17.940000534057617px;">"Conhecida também como “time release” ou micellar, pois a sua absorção é lenta, este tipo de proteína tem a função anabólica de todas as proteínas mas a principal e mais potente função é a anticatabólica.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="color: #333333; line-height: 17.940000534057617px;">Como a absorção é feita lentamente, os aminoácidos ficam circulantes na corrende sanguínea e são absorvidos gradualmente pelo tecido muscular, sendo assim, evita a perda de massa muscular e auxilia na construção de músculos.</span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>Tomo a Caseína Micellar 1/2 dose antes de dormir.</i></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Espero que tenha esclarecido algumas dúvidas, qualquer coisa enviem-me um email ou comentário! </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">cavacocarina@gmail.com</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Beijinhos</span><br />
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Anonymoushttp://www.blogger.com/profile/17471617675487298953noreply@blogger.com0tag:blogger.com,1999:blog-4513882786276052255.post-1720687857954041872013-12-13T07:20:00.001-08:002013-12-13T07:20:43.229-08:00Panquecas Proteicas de Chocolate<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkuAdZLPXqDKWC9EWlGTHUDoBN6yKb-knQ4M2L5A3-8oLdpt3ECyxa8OGPLvPgVQ3sDNcT7kjwc1xv8g7UIGeMnQNPBqN2A-Du5xFfTp6VDhR-aCXzoRr8Pg-obfQggUDGnDgcMJOMXbY/s1600/panquecas+de+chocolate+proteicas.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkuAdZLPXqDKWC9EWlGTHUDoBN6yKb-knQ4M2L5A3-8oLdpt3ECyxa8OGPLvPgVQ3sDNcT7kjwc1xv8g7UIGeMnQNPBqN2A-Du5xFfTp6VDhR-aCXzoRr8Pg-obfQggUDGnDgcMJOMXbY/s320/panquecas+de+chocolate+proteicas.jpg" width="265" /></a></div>
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Ontem ao ver instagram's de receitas saudáveis surigiu-me uma vontade inexplicável de comer panquecas e decidi que hoje seria isso o meu pequeno-almoço... Como sigo um plano de alimentação pensei que fosse impossível concretizar este desejo, mas lá usei a imaginação e com os alimentos que estão na lista do pequeno-almoço "inventei" umas panquecas ricas em proteinas, hidratos de cabono e muito saborosas! </div>
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Receita:</div>
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30g de Aveia ou farinha de aveia</div>
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200ml de Claras) compro no El Corte Inglês cá em Lisboa e quando estou no Algarve no Recheio também há, da marca DOVO) de ovo ou 5 claras de ovo</div>
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1/2 Scoop de proteína de chocolate</div>
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Stevia a gosto ( opção para os mais gulosos)</div>
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Misturar todos os ingredientes num recipiente e levar ao liquidificador durante uns segundos até estar uma mistura homogénea. </div>
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Numa frigideira anti-aderente colocar óleo de coco ou então quem não tem o tradicional azeite( limpar os excessos com um papel), e elevar ao lume ate estar quente. Nesta altura colocar então a mistura na frigideira e esperar que esteja cozinhado desse lado para poder virar!</div>
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Uma sugestão minha é acompanhar com fruta cortada!</div>
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Beijinhos e Bons treinos</div>
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Anonymoushttp://www.blogger.com/profile/17471617675487298953noreply@blogger.com0tag:blogger.com,1999:blog-4513882786276052255.post-58214766712689770072013-12-10T14:00:00.000-08:002013-12-11T02:00:23.024-08:00Plano de treino e Plano de Alimentação<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPD0_m1Bn-hky6W9oqMPazfR2Aw7UuiLvg3D7TPBGj8kWAktrsMoBZxNUjzazAntZDwxYsXgYv9Z0WvUcjRhexBsYyTw2BqFsaelKq55FkzC3kMlhAXTLbDu8t0YTjz8NFUKv-zOlT8JY/s1600/PA-BLOG.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="267" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPD0_m1Bn-hky6W9oqMPazfR2Aw7UuiLvg3D7TPBGj8kWAktrsMoBZxNUjzazAntZDwxYsXgYv9Z0WvUcjRhexBsYyTw2BqFsaelKq55FkzC3kMlhAXTLbDu8t0YTjz8NFUKv-zOlT8JY/s400/PA-BLOG.jpg" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-N5NUN3YMntbtsfj-ZjnUN-sYjxPLZOw49nkK-SobwJT3za3I5L0qPj_h8HX18rBRA_Z4wYTgANnqSLsqK4FGkscB-0ZkXtLv0WQxz8Z4_5D-6pfXnRkjr3RRyemta2HJgEUF5Y87T8M/s1600/treino+-+blog.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-N5NUN3YMntbtsfj-ZjnUN-sYjxPLZOw49nkK-SobwJT3za3I5L0qPj_h8HX18rBRA_Z4wYTgANnqSLsqK4FGkscB-0ZkXtLv0WQxz8Z4_5D-6pfXnRkjr3RRyemta2HJgEUF5Y87T8M/s320/treino+-+blog.jpg" width="239" /></a></div>
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<span style="font-family: inherit;">Como tinha já postado aqui no blog, vou passar-vos sempre que possível para aqui os meus planos de treino e de alimentação, não como uma técnica infalível ou uma receita mágica, mas para tirarem ideias e que a minha força e empenho vos motive tanto como me dá prazer, até porque cada caso é um caso e recomendo sempre a orientação por parte de um nutricionista e de um personal trainer para a realização de exercício físico, como é o meu caso! </span></div>
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<span style="font-family: inherit;">Então este foi o meu treino quando estive em recuperação da vida do verão e após o treino inicial que já tinha colocado aqui antes:</span></div>
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<span style="font-family: inherit;">TREINO</span></div>
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<span style="font-family: inherit;">A-</span></div>
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<span style="font-family: inherit;">aberturas planas + pullover no cabo 3x20,15,10</span></div>
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<span style="font-family: inherit;">press inclinado barra + puxador invertido 3x12,10,8</span></div>
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<span style="font-family: inherit;">press declinado halteres + remo com barra 2x10</span></div>
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<span style="font-family: inherit;">elevações laterais + elevações posteriores+ trapézio barra 2x12</span></div>
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<span style="font-family: inherit;">press de ombro com barra + puxador dorsal 2x10</span></div>
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<span style="font-family: inherit;">tricep haltere por cima da cabeça a 1 braço 3x8-12</span></div>
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<span style="font-family: inherit;">B-</span></div>
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<span style="font-family: inherit;">curl halteres + curl martelo + gémeo a 1 perna 3x20,15,10</span></div>
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<span style="font-family: inherit;">curl de pulso invertido+ curl de pulso+ gémeo sentado 2x20</span></div>
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<span style="font-family: inherit;">extensão de perna a 1 perna + prensa a 1 perna + curl femural 1 perna 3x20,15,10</span></div>
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<span style="font-family: inherit;">peso morto romano + prensa fechada + prensa aberta 2x12</span></div>
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<span style="font-family: inherit;">elevação de glúteo alternada com peso 15-20 reps mais agachamento sumo 12-15 reps 3 séries</span></div>
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<span style="font-family: inherit;">ALIMENTAÇÃO:</span></div>
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<span style="font-family: inherit;">09h30: 1 batido proteina + 15 amendoas</span></div>
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<span style="font-family: inherit;">11h30: 2 ovos com legumes e 2 colheres de sopa de aveia</span></div>
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<span style="font-family: inherit;">13h30: 100 gr peru ou frango oou atum, salada e 1 fruta </span></div>
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<span style="font-family: inherit;">16h00: sandes de pão integral com queijo fresco e fiambre, 15 amendoas, 1 banana</span></div>
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<span style="font-family: inherit;">17h45: carnitina mais hot blood</span></div>
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<span style="font-family: inherit;">18h00 treino</span></div>
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<span style="font-family: inherit;">Pós treino: 1 dose proteina mais 30 gr carbos</span></div>
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<span style="font-family: inherit;">Jantar: 150 gr vaca ou salmão com legumes e 100 gr batata doce ou massa ou arroz</span></div>
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<span style="font-family: inherit;">Deitar: 1 dose proteína ou salada de frango ou atum</span></div>
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<span style="font-family: inherit;">Os treino distribuiam-se da seguinte forma:</span></div>
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<span style="font-family: inherit;">Semana 1: ABA (segunda-feira, terça-feira e sexta-feira)</span></div>
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<span style="font-family: inherit;">Semana 2: BAB /segunda-feira. terça-feria e sexta-feira)</span></div>
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<span style="font-family: inherit;">Nos dias quarta-feira, quinta-feira e sábado dias de 30 minutos de cardio e ABS.</span></div>
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<span style="font-family: inherit;">Ao domingo descanso ou caminhada em jejum e comer proteina e gorduras em pequenas quantidades durante o dia e ao jantar comer o que apetecer!</span></div>
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<span style="font-family: inherit;">Espero ajudar,</span></div>
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<span style="font-family: inherit;">Beijinhos e Bons treinos </span></div>
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Anonymoushttp://www.blogger.com/profile/17471617675487298953noreply@blogger.com0tag:blogger.com,1999:blog-4513882786276052255.post-45227298212228966872013-12-05T09:08:00.002-08:002013-12-05T09:08:49.120-08:00Barras Proteicas <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWM8N7de6HZpOuq8yWbkcZPAUYPPQtsG3kHTMgfxzFUwihX7r0TS4Vrqh01-F_sJiA39-YSd5aIOaeowYF9trCH-7hPtS9xSkBh5JYIDzfDfuiMiXOraWfPmuqk4ZDH_BhGj2yt2gWJ64/s1600/barra+proteica.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWM8N7de6HZpOuq8yWbkcZPAUYPPQtsG3kHTMgfxzFUwihX7r0TS4Vrqh01-F_sJiA39-YSd5aIOaeowYF9trCH-7hPtS9xSkBh5JYIDzfDfuiMiXOraWfPmuqk4ZDH_BhGj2yt2gWJ64/s320/barra+proteica.jpg" width="267" /></a></div>
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As barras de proteína são uma espécie de guloseima que se pode comer ... Mas nem sempre!</div>
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Aqui ficam algumas dicas na hora de escolher quando comprar e qual a melhor hora do dia para usufruir deste "chocolate".</div>
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<b>Quando tou comer barras de proteína?</b></div>
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Primeiro de tudo é necessário ter cuidado ao escolher barras de proteína.</div>
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Observar quando comprar barras que têm concentrados de proteína de soro, uma dose moderada de hidratos e pouco gordura.</div>
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Eu sugiro o uso das barras apenas quando é absolutamente necessário e dividido em porções em dias diferentes. No meu caso em alturas que o meu organismo pede mesmo algum doce(TPM ou maior stress profissional) e costumo dividi-la por vários dias! Mante-la no frigorifico é a melhor forma p a conservar!</div>
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Não é aconselhável a utilização das barras no pré-treino, mas pós-treino pode ser usado quando não se tem tempo de preparar algo melhor!</div>
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Nao se deve substituir as barras pelo habitual pós-treino( whey ), porque as quantidades de proteínas e carbohidratos não ajudam a fazer uma boa recuperação muscular!</div>
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Quem que perder peso o uso das barras proteicas deve ser evitado ao máximo!</div>
Anonymoushttp://www.blogger.com/profile/17471617675487298953noreply@blogger.com0tag:blogger.com,1999:blog-4513882786276052255.post-26505408623821686192013-09-23T17:03:00.000-07:002013-11-07T08:36:58.996-08:00Óleo de Coco<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5_SZnfFdhSIpqbdhCfOVnnOST23U7ZJFKRR46OApFXKkXMYWhkWyOIk35lEwoYLEN9dt5b5C-8QC12_m_qtYZ0ig7H402Ajz4rMO2gt15kLMNRqG1SNpTbss4hun_gIahU69ZOsxeX-Y/s1600/0156b.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5_SZnfFdhSIpqbdhCfOVnnOST23U7ZJFKRR46OApFXKkXMYWhkWyOIk35lEwoYLEN9dt5b5C-8QC12_m_qtYZ0ig7H402Ajz4rMO2gt15kLMNRqG1SNpTbss4hun_gIahU69ZOsxeX-Y/s320/0156b.jpg" width="320" /></a></div>
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<span style="font-family: Courier New, Courier, monospace;">Hoje venho-vos falar deste óleo, para além de "estar na moda" este óleo é um óptimo substituto dos óleos normais ou até mesmo do azeite que usamos para cozinhar!</span><br />
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<span style="background-color: white; line-height: 22px;"><span style="font-family: Courier New, Courier, monospace;">"O óleo de coco é um ácido gordo saturado que não se altera quando é aquecido. Por esta razão, é o melhor óleo para cozinhar. Também contém ácido dodecanoico( ou láurico), que é convertido pelo corpo em monolaurina. É conhecido por ajudar no combate a vírus e bactérias que causam doenças como o sarampo, o herpes simples, a gripe e a pneumonia.Também é descrito como um redutor da carga viral de HIV. Para aqueles que estão preocupados por estarem acima do peso, uma boa notícia: O óleo de coco possui ácidos gordos de cadeia média, o que significa que é enviado para o fígado e convertido em energia imediatamente. Já os ácidos gordos de cadeia grande são depositados no corpo como gordura, o que acarreta o ganho de peso. O óleo de coco está sendo difundido como um grande defensor do sistema imunológico e promotor de perda de peso."</span></span><br />
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<span style="font-family: Courier New, Courier, monospace;"><span style="line-height: 22px;">Por estas e outras razões decidi elaborar uma lista do porquê do consumo do óleo de co</span><span style="line-height: 22px;">co:</span></span><br />
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<span style="font-family: Courier New, Courier, monospace; font-size: small;">1 – Antioxidante</span></h3>
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<span style="font-family: Courier New, Courier, monospace;">O Óleo de Coco tem uma ação antioxidante, que ajuda a proteger o organismo da ação danificante dos Radicais Livres. A <strong style="margin: 0px; padding: 0px;">Gordura do Óleo de Coco Extra Virgem</strong> tem vitamina E que contém tocotrienóis e tocoferóis.</span></div>
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<span style="font-family: Courier New, Courier, monospace; font-size: small;">2 – Colesterol</span></h3>
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<span style="font-family: Courier New, Courier, monospace;">Os óleos de coco também ajudam a reduzir o Colesterol LDL (o mau colesterol), além de evitar a oxidação do mesmo. E ao mesmo tempo a polpa de coco ajuda elevar o colesterol HDL, que ajuda a prevenir doenças cardiovasculares e também doenças no cérebro.</span></div>
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<span style="font-family: Courier New, Courier, monospace; font-size: small;">3 – Emagrecimento com Óleo de Coco</span></h3>
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<span style="font-family: Courier New, Courier, monospace;">O óleo de coco contém Triglicerídeos de Cadeia Média, que é de fácil absorção. Quando entram no nosso organismo tornam-se energia. Além de não necessitar de enzimas para a digestão e o metabolismo.</span></div>
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<span style="font-family: Courier New, Courier, monospace; font-size: small;">4 – Melhora o Sistema Imunológico</span></h3>
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<span style="font-family: Courier New, Courier, monospace;">Além de ajudar a emagrecer, o Óleo de Coco também ajuda a melhorar o sistema imunológico, combatendo bactérias e fungos. Melhora a absorção dos nutrientes, o que faz aumentar as defesas do organismo.</span></div>
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<span style="font-family: Courier New, Courier, monospace; font-size: small;">5 – Regula a Função Intestinal</span></h3>
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<span style="font-family: Courier New, Courier, monospace;">Os <strong style="margin: 0px; padding: 0px;">componentes do óleo de coco</strong> normalizam as funções intestinais. Além de eliminar as bactérias inimigas, protegem e favorecem o crescimento da “flora amiga”.</span></div>
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<span style="font-family: Courier New, Courier, monospace; font-size: small;">6 – Melhora o Funcionamento da Tireóide</span></h3>
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<span style="font-family: Courier New, Courier, monospace;">Alguns estudos realizados há alguns anos atrás apontaram que a gordura de coco estimula a função da glândula tireóide, o que faz com que o Colesterol LDL produza hormonas anti-envelhecimento. E consequentemente acaba ajudando a prevenir doenças Cardiovasculares, Obesidade, Cancro e outras doenças relacionadas à idade.</span></div>
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<span style="font-family: Courier New, Courier, monospace; font-size: small;">7 – Ação Cosmética</span></h3>
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<span style="font-family: Courier New, Courier, monospace;">Pelo fato do Óleo de Coco não ser baseado a água ele tem uma ação contínua no combate a rugas e também na hidratação da pele. Além de servir como um “condicionador” para o cabelo.</span></div>
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<span style="font-family: Courier New, Courier, monospace; font-size: small;">8 – Ação Dermatológica</span></h3>
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<span style="margin: 0px; padding: 0px;"><span style="font-family: Courier New, Courier, monospace;">Os Óleos de coco possuem uma substância que tem um grande poder bactericida na pele. Pode ser utilizado no tratamento de algumas doenças, cicatrizes e feridas.</span></span></div>
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<span style="font-family: Courier New, Courier, monospace; font-size: small;">9 – Diabéticos – Controle de Carboidratos</span></h3>
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<span style="font-family: Courier New, Courier, monospace;">A gordura de coco é muito boa para os diabéticos, pois proporciona uma sensação de saciedade e ajuda a não liberar a insulina e contribui a compulsão por carboidratos e doces. </span></div>
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<span style="font-family: Courier New, Courier, monospace;">Para quem anda à procura deste óleo e tem dificuldade em encontrá-lo fica a dica que no Celeiro existe a um preço que ronda os 8€ o frasco mais pequeno.</span></div>
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<span style="color: #575757; font-family: Helvetica Neue, Helvetica, Arial, sans-serif;"><span style="font-size: 14px; line-height: 22px;"><br /></span></span>Anonymoushttp://www.blogger.com/profile/17471617675487298953noreply@blogger.com0tag:blogger.com,1999:blog-4513882786276052255.post-68386457294805090212013-09-07T09:45:00.000-07:002013-09-07T09:45:33.535-07:00Nutrição Desportiva<div style="text-align: justify;">
<b><span style="font-family: Courier New, Courier, monospace;">Lanches Pré Competição (30g de Hidratos de Carbono)</span></b></div>
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<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">1 pão ou 2 fatias de pão forma com 2 colheres de chá de geleia/compota/marmelada (meia fatia)</span></li>
<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">6 bolachas Maria ou Maria Torrada ou Cream Cracker ou 12 bolachas Água e Sal</span></li>
<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">1 banana grande ou 2 maçãs ou 2 pêras ou 2 laranjas ou 3 kiwis, ou 2 pêssegos ou 4 fatias grandes de melão</span></li>
<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">1 chávena de salada de fruta(175g)</span></li>
<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">250mL (copo grande) de sumos de fruta( laranja ou maçã)</span></li>
<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">500mL( 2 chávenas) de leite magro ou 300mL de leite achocolatado ou 3 iogurtes de aromas ou 2 iogurtes líquidos ou 150mL(um copo) de batido de leite e fruta</span></li>
<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">200mL (um pacote de Néctar( ex. Compal)</span></li>
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<b><span style="font-family: Courier New, Courier, monospace;">Cuidados antes de Competir/Treinar</span></b></div>
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<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">Alimentos familiares para o atleta e de fácil digestão;</span></li>
<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">Importante evitar fornecer algum alimento ou método de confecção que posso prejudicar o funcionamento gastrointestinal(fritos por exemplo);</span></li>
<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">Reduzir uso de condimentos( pimenta, piripiri, noz-moscada) e molhos;</span></li>
<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">Evitar alimentos que possam causar flatulência( leguminosas, coves) ou efeito laxante( café, chá, chocolate);</span></li>
<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">Evitar cítrinos( laranja, limão, tangerina, toranja), podem causar indisposição.</span></li>
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<span style="font-family: Courier New, Courier, monospace;"><b>Alimentos a evitar</b></span></div>
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<img height="192" 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" 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" 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" 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" 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" 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<b><span style="color: #38761d; font-family: Courier New, Courier, monospace;">VS</span></b></div>
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<b><span style="font-family: Courier New, Courier, monospace;">Alimentos a ter sempre em casa</span></b></div>
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" 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" 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" 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width="152" /> <img height="200" src="https://encrypted-tbn0.gstatic.com/images?q=tbn:ANd9GcS4VP5GRVOZwVj-SMrIjPABMpWscT8JjYDTg6aohrFKouxuW2DX" width="188" /></div>
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<b><span style="color: #6aa84f; font-family: Courier New, Courier, monospace;">Importância da sopa, porquê?</span></b></div>
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<ul>
<li><span style="font-family: Courier New, Courier, monospace;">Saciedade</span></li>
<li><span style="font-family: Courier New, Courier, monospace;">Vitaminas e minerais( Antioxidantes)</span></li>
<li><span style="font-family: Courier New, Courier, monospace;">Hidratação</span></li>
<li><span style="font-family: Courier New, Courier, monospace;">Hidratos de Carbono.</span></li>
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<b><span style="font-family: Courier New, Courier, monospace;">E depois do treino?</span></b></div>
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<span style="font-family: Courier New, Courier, monospace;">Alguns estudos indicam que após o exercício físico a ingestão energética pode ser maior que as perdas gastas durante o treino! É importante não só reidratar e repor a depleção muscular, mas também alimentar!</span></div>
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<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQAdfEpAFBDzsy1Uj6aj209m1v6G3FhILPeCL5DxBAfqfr-VPcGGQ" imageanchor="1" style="margin-left: auto; margin-right: auto;"><span style="font-family: Courier New, Courier, monospace;"><img border="0" src="https://encrypted-tbn2.gstatic.com/images?q=tbn:ANd9GcQAdfEpAFBDzsy1Uj6aj209m1v6G3FhILPeCL5DxBAfqfr-VPcGGQ" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Courier New, Courier, monospace;">LEITE ACHOCOLATADO MAGRO</span></td></tr>
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<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">Aumenta a síntese de proteína muscular;</span></li>
<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">Contribui para a hipertrofia muscular e para o aumento de massa magra( treinos superiores a 12 semanas)</span></li>
<li style="text-align: justify;"><span style="font-family: Courier New, Courier, monospace;">Hidrata e alimenta!</span></li>
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<span style="color: #6aa84f; font-family: Courier New, Courier, monospace;"><b>Na 1/2 hora imediatamente após o treino!</b></span></div>
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<b><span style="font-family: Courier New, Courier, monospace;">Batidos Caseiros Pós Competição</span></b></div>
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<span style="color: #38761d; font-family: Courier New, Courier, monospace;">Batido de Banana</span></div>
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<span style="font-family: Courier New, Courier, monospace;">Leite Magro (400mL)</span></div>
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<span style="font-family: Courier New, Courier, monospace;">2 Bananas (160g)</span></div>
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<span style="font-family: Courier New, Courier, monospace;">Uvas passas (40g) </span></div>
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<span style="color: #38761d; font-family: Courier New, Courier, monospace;">Batido de Kiwi</span></div>
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<span style="font-family: Courier New, Courier, monospace;">Leite Magro( 400mL)</span></div>
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<span style="font-family: Courier New, Courier, monospace;">1 Kiwi(76g)</span></div>
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<span style="font-family: Courier New, Courier, monospace;">1 Pêssego(100g)</span></div>
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<span style="font-family: Courier New, Courier, monospace;">6 Bolacjas Maria(54g)</span></div>
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<b><span style="font-family: Courier New, Courier, monospace;">HIDRATAÇÃO</span></b></div>
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<span style="font-family: Courier New, Courier, monospace;">Uma das principais funções da hidratação é reduzir o aumento da temperatura corporal a que o atleta está sujeito durante os treinos e competições!</span></div>
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<span style="font-family: Courier New, Courier, monospace;">A perda de líquidos através da sudação e transpiração permite o reequilíbrio termostático.</span></div>
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<span style="font-family: Courier New, Courier, monospace;">Durante a performance física a sede não é um bom regulador de hidratação e os atletas tendem a ingerir menor quantidade de líquidos que a necessária!</span></div>
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<span style="color: #38761d; font-family: Courier New, Courier, monospace;">Exercícios 1h, a hidratação com água é suficiente!</span></div>
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<span style="color: #38761d; font-family: Courier New, Courier, monospace;">Treinos/ Competições mais prolongadas requerem uma ingestão de um volume de 250mL de uma solução contendo de 4 a 8 % de HC a cada 30 minutos.</span></div>
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<b><span style="font-family: Courier New, Courier, monospace;">RECUPERAÇÃO MUSCULAR</span></b></div>
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<span style="font-family: Courier New, Courier, monospace;">Consumo de Ómega-3 após os treinos!</span></div>
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<span style="font-family: Courier New, Courier, monospace;">3 Refeições de peixe gordo por semana (salmão, cavala, sardinha), consumo de ómega-3 de forma natural.</span></div>
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<span style="font-family: Courier New, Courier, monospace;">O ómega-3 ajuda a recuperar a inflamação muscular após o treino, ou seja o efeito "muscle soroness" característico!!</span></div>
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<img height="133" 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" 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Anonymoushttp://www.blogger.com/profile/17471617675487298953noreply@blogger.com0tag:blogger.com,1999:blog-4513882786276052255.post-3557553677314662462013-09-04T12:39:00.000-07:002013-09-04T12:39:58.397-07:00Natação<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv7Fh-KkQRzGt3Xxr337-wdIqUAo-nG1WPoZImgE98mCYX55LhgwDg3CLaVLntbU5fjG1lbO6kTbXEQWoeB9n3rvIttVmjpuo-UIpbtHBjrGI1sdj8TCynRh24GVUBS7InqCTA7AkcpS0/s1600/nata%C3%A7%C3%A3o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="249" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiv7Fh-KkQRzGt3Xxr337-wdIqUAo-nG1WPoZImgE98mCYX55LhgwDg3CLaVLntbU5fjG1lbO6kTbXEQWoeB9n3rvIttVmjpuo-UIpbtHBjrGI1sdj8TCynRh24GVUBS7InqCTA7AkcpS0/s320/nata%C3%A7%C3%A3o.jpg" width="320" /></a></div>
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<span style="font-family: Courier New, Courier, monospace;">Estas duas últimas semanas tenho treinado esta modalidade(natação) várias vezes e tenho a confessar que não estou muito contente( para variar), ou seja, aumentei os tempos, diminui a distância e nas séries... Bem nas séries nem comento! O certo é que o facto de não estar contente só me dá mais vontade de melhorar e melhorar para melhor do que já alguma vez tive!!</span></div>
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<span style="font-family: Courier New, Courier, monospace;">Com o início da faculdade vai ser mais difícil, mas não impossível porque é isso ai... quando se quer muito, alcança-se e eu vou alcançar!! aha</span></div>
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<span style="font-family: Courier New, Courier, monospace;">Aproxima-se a prova do RI1 e os meus treinos de corrida continuam de vento em poupa, distâncias curtas mas a aumentar a intensidade... Sim, porque ainda não consigo fazer os 7km como requer a prova( conseguir consigo, mas prontinha para morrer ahah)! </span></div>
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<span style="font-family: Courier New, Courier, monospace;">Acompanhem-me no instagram que por lá sou mais assídua: @carinacavaco</span></div>
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<span style="font-family: Courier New, Courier, monospace;">Beijinhos e bons treinos!!</span></div>
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Anonymoushttp://www.blogger.com/profile/17471617675487298953noreply@blogger.com0tag:blogger.com,1999:blog-4513882786276052255.post-54086199142880853902013-08-26T10:48:00.001-07:002013-08-26T10:48:58.570-07:00Plano de treino<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5DhvArcWjTaF3kx0QM8kQ3WvzujjfkeDmO5Qow5XP5yzPBboXgUhfrvZAyP75GfytiSqTMYz-hfnXTQo7YctLf5R5u4FQrxQWG388Go0-HlSHXz-TCw58NwSfYDRZCa82CNfIQYyTus0/s1600/fotografia+(1).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5DhvArcWjTaF3kx0QM8kQ3WvzujjfkeDmO5Qow5XP5yzPBboXgUhfrvZAyP75GfytiSqTMYz-hfnXTQo7YctLf5R5u4FQrxQWG388Go0-HlSHXz-TCw58NwSfYDRZCa82CNfIQYyTus0/s320/fotografia+(1).JPG" width="320" /></a></div>
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<span style="font-family: Courier New, Courier, monospace;">Decidi colocar aqui o meu plano de treinos para saberem um pouco mais da minha vida desportiva e tirarem ideias caso precisem ou apenas por curiosidade. Passo a explicar... Vou alternando o dia 1 e o dia 2 com os dias da semana, sendo que no domingo é o meu único dia off ou então faço treino funcional! Como estou com o objectivo de perder os 3kg que ganhei nas férias, acrescento ao dia 1 mais 30 minutos de cárdio por dia e no dia 2 passo de 30 minutos para 45 minutos... Mais importante que o plano de treino é mesmo o plano de alimentação, mas mais à frente colocá-lo-ei.</span></div>
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<span style="font-family: Courier New, Courier, monospace;">Uma coisa boa é que já tenho duas provas como objectivo: dia <b>22 de Setembro a VI Corrida do RI1</b> e dia <b>27 de Outubro a Corrida do Montepio</b>.</span></div>
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<span style="font-family: Courier New, Courier, monospace;">Beijinhos e Bons treinos </span></div>
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<br />Anonymoushttp://www.blogger.com/profile/17471617675487298953noreply@blogger.com0tag:blogger.com,1999:blog-4513882786276052255.post-86650440143042154062013-08-19T08:30:00.000-07:002013-08-19T15:55:13.456-07:00Bem "me quero", mal "me quero" !<div style="text-align: justify;">
<span style="font-family: Courier New, Courier, monospace;">Aqui vai... </span></div>
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<span style="font-family: Courier New, Courier, monospace;">Desde Julho que não posto nada, não pelas melhores razões a nível desportivo mas também porque para além do trabalho de Verão não me ter permitido nem treinar nem ter tempo para mim, resolvi fazer uma pausa após quase um ano de treinos, ou seja, 4 semanas parada paradinha!</span></div>
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<span style="font-family: Courier New, Courier, monospace;">Consequências: muita besteira na alimentação(todos os dias, durante +- 30 dias ahah), fumar(ocasionalmente e sim que estupidez :O), poucas horas de sono e descanso(4 horas em média por dia, quando não dormia 10h e acordava mais cansada do que me tinha deitado) e mais 3kg no fim de tudo!</span></div>
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<span style="font-family: Courier New, Courier, monospace;">As boas noticias? Bem, as boas notícias é que recomecei os treinos esta semana e nada melhor para começar que 3km em areia(senti que tinha feito 6km e estava sempre no mesmo sitio) num sítio espectacular e com a companhia certa para me motivar nesta fase que nem sabia quando e o porque de recomeçar, <a class="g-profile" href="http://plus.google.com/112472083969148867245" target="_blank">+CARLOS JOSÉ B COSTA</a>.</span></div>
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<span style="font-family: Courier New, Courier, monospace;">Falando nestes 3kg a mais... foram fundamentais para numa pequena corridinha as pernas começarem a acusar as malditas tendências para as canelites!!</span></div>
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<span style="font-family: Courier New, Courier, monospace;">Objectivo: voltar aos ritmos de treino, triatlo e musculação, e recuperar a forma e os tempos!!</span></div>
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<span style="font-family: Courier New, Courier, monospace;">Amanhã é dia de mais um treino e recomeçar no "novo" plano de alimentação...</span></div>
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Anonymoushttp://www.blogger.com/profile/17471617675487298953noreply@blogger.com1tag:blogger.com,1999:blog-4513882786276052255.post-85751349352470122892013-07-05T07:23:00.001-07:002013-07-05T07:23:47.341-07:00Suplementação<span style="font-family: 'Courier New', Courier, monospace; text-align: justify;">Ola! Como tinha dito, conseguir vir postar qualquer coisa foi complicado, mas aqui vai o resumo da minha semana a nível de treinos e os suplementos que fui "buscar" à BodyPerfect...</span><br />
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<span style="font-family: 'Courier New', Courier, monospace; text-align: justify;">Esta semana treinei bem, às segundas, quartas e sextas faço musculação e terças, quintas e sábados o cárdio! Falei com o PT sobre a prova que vou ter em agosto(WTP) e daqui a duas semanas começo a treinar mais intensamente e com um plano de alimentação e de treino indicado para o triatlo e musculação... </span><br /><div style="text-align: justify;">
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<span style="font-family: 'Courier New', Courier, monospace; text-align: justify;">Outra das novidades é que amanha e domingo vou fazer dois treinos de triatlo em equipa com "profissionais"! Estou super entusiasmada e quero ficar em forma até porque dia 27 de Julho estou a pensar ir ao II ACUATLON PLAYAS DE PUNTA HUMBRIA(HUELVA) </span><span style="background-color: white; font-family: 'Courier New', Courier, monospace; font-size: 12px; line-height: 18px; text-align: justify;">...</span><br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Courier New, Courier, monospace;">Os meus suplementos + a proteína Vit.O.Best</span></td></tr>
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<span style="background-color: white; color: #444444; line-height: 20px;"><span style="font-family: Courier New, Courier, monospace;"><b>“You can have results or excuses. Not both”</b></span></span><br />
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<br />Anonymoushttp://www.blogger.com/profile/17471617675487298953noreply@blogger.com0tag:blogger.com,1999:blog-4513882786276052255.post-14308787257918458112013-06-28T12:23:00.000-07:002013-07-02T15:23:24.872-07:00um pouco de mim...<div style="text-align: justify;">
<b>Chamo-me Carina Cavaco, nasci em 1989 e sou estudante de Comunicação Social e Cultural. Canalizo a paixão pelo desporto e por uma vida saudável através do triatlo e da musculação. Estou a iniciar-me como amadora nesta "tri-vertente".</b><br />
Decidi criar este blog para poder partilhar os meus objectivos, assim como os conhecimentos que vou adquirindo e um pouco da minha vida com todos e transmitir a mesma motivação que vivo!</div>
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Comecei a vida desportiva há apenas 8 meses e desde ai a minha vida deu uma volta de 360º no melhor sentido! Sou estudante e como qualquer estudante que se preze(ou não ahah), levava uma vida menos saudável até que por influências de pessoas próximas me interessei pela corrida e consequentemente pelo triatlo!</div>
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Desde que comecei a correr sempre senti que tinha pouca base muscular... Algumas dores musculares e posteriormente umas lesões! Tudo isto levou-me a iniciar um plano de musculação que adoptei há 2 meses e estou a ter óptimos resultados tanto que conto dia 10 de Agosto estar a concluir a minha primeira prova de triatlo em sprint!</div>
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Estou a ser seguida por um personal trainner e sigo um plano de alimentação e outro de treino que irei postar aqui mais à frente, pois costumo mudar de planos de mês a mês consoante os resultados! Inicialmente comecei por me aconselhar com um conhecido que me fez planos de alimentação e treino, mas através de outros contactos que fiz estou há duas semanas num novo programa, a obter melhores resultados e a ser apoiada por uma loja de suplementos que em muito me tem contribuido, a BodyPerfect... e para além de ser acompanhada por todo o seu conjunto os preços são mais baratos e os produtos de maior confiança que os que encomendamos online e pior em sites espanhois( sempre comprei nestes sites até chegar à BodyPerfect e ser alertada para não o fazer, mas num post mais à frente explico o porquê!).<br />
Vou tentar ser presente no blog e relatar o máximo de mim neste campo que me preenche! Quando não der noticias é certamente porque ando ocupada , mas rápido rápido vou colocar tudo o que fiz eheh</div>
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Bom, acho que por agora é tudo...<br />
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Quero terminar esta apresentação com uma frase de Ghandi que me identifico: <b>"A nossa recompensa encontra-se no esforço e não no resultado. Um esforço total é uma vitória completa!"</b></div>
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Beijinhos</div>
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Bons treinos e Bom Fim-de-semana !</div>
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